Lemon-Braised Chicken Tenders and Cauliflower

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Get a complete, nutritious dinner on the table in less than 40 minutes with this citrus-infused chicken and cauliflower recipe.

Lemon-Braised Chicken Tenders and Cauliflower
Photo: Andy Lyons
Prep Time:
20 mins
Cook Time:
10 mins
Bake Time:
10 mins
Total Time:
40 mins
Servings:
4

Ingredients

  • 2 tablespoon olive oil

  • 1 pound frozen chicken breast tenderloins* (about 8 to 10 pieces)

  • 1 small onion, chopped

  • ½ cauliflower, cut into florets (about 2 cups)

  • 5 cloves garlic, slivered

  • 1 teaspoon snipped fresh thyme

  • ¼ teaspoon salt

  • ¼ teaspoon cracked black pepper

  • ¼ cup lemon juice

  • ¾ cup reduced-sodium chicken broth

  • 1 teaspoon finely shredded lemon peel

  • 2 cup packaged fresh baby spinach

  • ¼ cup bias-sliced green onion

  • cup pimiento-stuffed green olives, coarsely chopped

  • ¼ cup pitted dates, coarsely chpped

  • ¼ cup pistachio nuts, coarsely chopped

  • cooked brown rice (optional)

  • finely shredded lemon peel (optional)

Directions

  1. Preheat oven to 375°F. In a Dutch oven, heat oil over medium-high heat. Add frozen chicken tenders. Cook 3 to 4 minutes on each side or until golden brown. Transfer to plate.

  2. To the same Dutch oven add onion and cauliflower. Cook 2 minutes until lightly browned. Add garlic, thyme, salt, and pepper; cook 30 seconds more. Add lemon juice. Stir, scraping up brown bit in bottom of pan. Add chicken broth and lemon peel. Bring to boiling; cover and transfer to oven.

  3. Bake 10 minutes or until chicken is no longer pink (170°F). Add spinach and green onion; cover and let stand 2 minutes to slightly wilt spinach.

  4. In a small bowl combine olives, dates, and pistachios. Spoon chicken mixture over cooked rice, if desired. Top with olive mixture and additional lemon peel, if desired.

Fresh or Thawed Chicken

Brown chicken but don't return to the Dutch oven in step 2. Proceed as above, baking 10 to 12 minutes. Return chicken to the Dutch oven when you add the spinach and green onion.

Nutrition Facts (per serving)

321 Calories
15g Fat
19g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 321
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2g 10%
Cholesterol 73mg 24%
Sodium 585mg 25%
Total Carbohydrate 19g 7%
Total Sugars 10g
Protein 29g
Vitamin C 46.1mg 231%
Calcium 84mg 6%
Iron 2.4mg 13%
Potassium 845mg 18%
Folate, total 104.9mcg
Vitamin B-12 0.3mcg
Vitamin B-6 1.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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